Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Are You Ready To Get Active? August 25, 2013

Filed under: Senior Moments — jax allen @ 3:22 pm

This Senior Moment – is help you quickly decide if you are ready for exercise.

You’ve probably heard that we are all supposed to take 10,000 steps every day to stay healthy.

‘Age does not come alone’ 

The problem is – that if you are a bit wobbly on your feet or suffer from one of the many problems that can come with age you might be nervous about starting any kind of exercise routine.

I don’t normally recommend Cardio-Respiratory exercise to my clients – as it’s one of the worst ways to change your body composition ( lose body fat).  But for Super Seniors like you walking or riding a cycle are brilliant ways to get your activity level up without having to join a Gym or putting yourself at extra-ordinary physical risk – as long as you feel confident getting your dusty bike out of the shed!

seniors multi exercise

This simple Pre Exercise Screening Questionnaire, adapted from EASY  ( Exercise Assessment Screening for You), may help you decide if you’re ready to join a Fitness group or perhaps do more activity at home first.  The screening tool developed specifically for the older adult wishing or needing to increase thier regular activity.

You must answer the questions honestly and talk to your health provider if you answer questions YES

1a).       Do you have pains, tightness or pressure in your chest during physical activity (walking, climbing stairs, household chores, similar activities

1 b)      Is this a new problem of less than 6 months?

2).       Do you currently experience dizziness or feel light headed?

3a).      Have you ever been told you have high blood pressure?

3b).     If your blood pressure has not been checked in the last 6 months, it is recommended

that you get it checked with a healthcare provider

4).        Do you have pain, stiffness or swelling that limits or prevents you from doing

what you want or need to do?

5a).       Do you fall, feel unsteady, or use a mobility device while standing or walking?

NOTE: If you use a mobility/stability device it is okay to exercise, but please continue to use it

while exercising as appropriate.

6).       Is there a health reason not mentioned why you would be concerned about starting

an exercise program

7).       Has it been more than 6 months since your last visit to your Medical Practitioner?


Exercise for Seniors: Benefits, Risks, and How To Begin

Calvin H. Hirsch, M.D.

 seniors multi exercise

Dr. Hirsch is Professor of Clinical Internal Medicine and Public Health Sciences, Division of General Medicine, UC Davis Medical Center, Sacramento, CA.

“Exercise: the Universal Antidote for Aging” appeared as the title of an 2009 article in the Johns Hopkins Medical Letter: Health After 50.(1) If we didn’t know better, we might dismiss the title as reminiscent of tabloid hype for phony, over-simplified “cure-alls.” It sounds too good to be true.

There’s just one problem with dismissing it as quackery: there are volumes of solid evidence that shows that exercise reduces the risk for a litany of serious diseases and conditions. It lowers our risk of breast, colon, and possibly prostate cancer. It improves our physical function and slows decline in general and in specific diseases like knee osteoarthritis. It prevents and treats type 2 diabetes mellitus,reduces fall risk, and lowers the risk of Alzheimer disease.(2) And it reduces our risk of death from heart disease — and from any cause.

Seventy percent of U.S. adults over the age of 65 are either sedentary or not active enough to reap the health benefits from their exercise.

getting younger 1

The 2008 Physical Activity Guidelines for Americans(3) recommend that older adults get at least 75 minutes of vigorous, aerobic physical activity or 150 minutes of moderate-intensity activity per week, together with muscle-strengthening exercises two or more days per week. However, 70% of U.S. adults over the age of 65 are either sedentary or not active enough to reap the health benefits from their exercise.(4)

National surveys in the last 20 years have shown major declines in how much exercise seniors are getting. What’s more, the same studies show that people over 60 are having more problems executing simple, everyday activities.

Physical inactivity among older people is both a public health concern and an important medical condition that can affect an individual’s basic functioning, quality of life and risk for chronic disease, both physical and mental. While it is, of course, a good idea to add exercise to your life, there are a number of issues involved in the safety of starting such a routine.

walk benefits

There are many and well-studied effects of exercise on seniors’ health as well as discusses some of the challenges of beginning an exercise routine. Done safely, and under the guidance of a doctor or trainer, it’s virtually never too late to begin adding exercise to your life — and life to your years.


Improve Dementia With Exercise August 16, 2013

Filed under: Fitness,Health — jax allen @ 9:34 pm
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Exercise cuts dementia risk in seniors


London, Apr 24 : Exercising twice a week help stave off progression to dementia in older people already showing signs of cognitive decline, scientists say.

The study found that regular resistance training, such as using a rowing machine or weights, can also improve attention, memory and problem solving, the Daily Express reported.

Eighty-six women, aged 70 to 80 with mild cognitive impairment were followed for six months. Brain scans after aerobic and resistance exercise were taken.

Teresa Liu-Ambrose, from the University of British Columbia, said brain function had improved. The results are in the Archives of Internal Medicine. (ANI)


Milk Thistle Shown To Fight Cancer August 15, 2013

Filed under: Health,Nutrition — jax allen @ 1:01 pm
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Wonderful Milk Thistle


For more than 2,000 years, a spiky purple plant known as the “liver herb,” has been used in traditional medicine for healing a wide range of conditions from mushroom poisoning to indigestion. Modern researchers have now added the prevention of photo-aging and skin cancer to the long list of milk thistle’s benefits.

Studies from the University of Colorado Cancer Center show that silibinin, a milk thistle extract, protects against skin cancer and photo-aging induced by exposure to UV radiation. It does this by killing skin cells that have mutated due to UVA radiation exposure and by protecting skin cells against damage by UVB radiation.


The researchers explained that when a cell is damaged by UV radiation, it must be repaired or killed so that it cannot go on to cause cancer. Their research shows that the milk thistle extract does both.

One study, published in the journal Photochemistry and Photobiology subjected keratinocytes – human skin cells – to UVA radiation, which makes up about 95 percent of the sun’s radiation that reaches Earth. When the skin cells were pre-treated with silibinin the rate at which the damaged cells died off increased dramatically according to the researchers.


The researchers also noted that silibinin was completely non-toxic to healthy keratinocytes that had not been damaged by the UVA radiation. The silibinin killed only the cells that were mutated and might cause skin cancer or photo-aging. This is another example of nature’s miraculous way of distinguishing between cells that are safe and those that threaten health.

The study showed that silibinin triggered a higher release of reactive oxygen species (ROS) within the damaged cells which led to higher rates of cell death.

Another study by the same authors shows that silibinin reacts differently when it comes to UVB radiation, which makes up about 5 percent of the sun’s radiation that reaches Earth. Instead of killing cells exposed to UVB radiation, milk thistle protects them from DNA damage that can lead to cancer. According to the study published in Molecular Carcinogenesis, it does this by increasing the cells’ expression of the protein interleukin-12, which works to quickly repair damaged cells.


Silibinin is just one of many therapeutic compounds in milk thistle and previous studies show that it may benefit other cancers including, prostate, colon, tongue and breast cancers.

In traditional medicine, milk thistle has been used for toxic and obstructed liver, jaundice, vomiting, pneumonia, flatulence, constipation and hemorrhoids.

Milk thistle is named for the milky sap that oozes from its leaves. It is available at health stores and online in the form of organic seeds, supplements or liquid extract.


Drink This! August 14, 2013

Filed under: Health,Nutrition — jax allen @ 7:05 am
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